Pre-WOD
1 Rep Squat Snatch every 30 seconds for 15 minutes- 65 lbs, focused on form. Not a lot of flexibility in my shoulders still but getting better.

WOD
30 Reps for time
Squat Clean to Overhead (155/115#)- 135

Post
Tabata Situps-100 reps in as few sets as possible- 6 sets